Muscle & Fitness recently published what Dwayne ‘The Rock’ Johnson eats on the regular to power his Herculean physique and maniacal workouts. The goliath puts down over 5000 calories and 400 grams of protein per day.

Why would anyone in their right mind decide to prepare for a bodybuilding competition in which you get on a stage—minimally clothed and coated in spray tan—just to get judged on your body? For anyone that’s thinking about competing, or just wants a detailed look at the process, here’s how it all goes down.

Precision Nutrition put together a gorgeous, powerful infographic that lays out a simplified 3-step process to overhaul any horrible diet. It’s a shockingly simple—yet effective—way to look at nutrition, but it’s a smart guide to follow if you’re trying to make a lean, healthy upgrade.

Chances are, you’ve already heard Taylor Swift’s ‘Shake It Off’ about 4385723948x and find it insufferable at this point. But if you’re going to give it one more shot, listen to it synced up with this throwback 1989 aerobics video.

Get caught up after the weekend hangover. From the latest news, studies, and happenings, to hot new recipes and other random cool things, we’ve got a rundown of the latest info to jumpstart your week ahead. Inside — Apple’s new iPhone and the iWatch, Chobani, siggi’s and more.